Welcome at this guided practice to love to sleep.
Lay comfortably down on your bed.
If you like you can cover yourself with the blankets and allow the body to sink into the mattress and feel fully supported.
Notice if you have any discomfort,
A shift to make yourself more comfortable.
Close your eyes.
Inhale normally and exhale naturally.
So continue breathing normally,
Not changing the breath,
Just letting it come as it is and flow naturally.
You're first going to relax our body by a brief body scan.
Bring all your attention to your toes,
The tip of your toes.
And now pull your attention slowly up from your toes to your feet,
To your ankles,
Your calves and shins,
To your knees,
To your thighs,
All the way up to your hips and buttocks.
Pull the attention more up to your belly,
Your back,
Your chest,
Your shoulders and your arms all the way down to your fingers.
Pull the attention up over your neck,
Your head,
Your face,
All the way up to the crown of your head.
Now while you're lying on your bed with your eyes closed,
Feel how your body rests on the mattress.
Are there any sensations that are bothering you?
If no,
Just enjoy how relaxed you are laying on the mattress.
And if something is bothering you,
See where this sensation is in your body and focus your full attention to this place.
Shine your attention like a bright spotlight on this sensation and you will slowly feel how the sensation will peter out.
Now bring your attention back to your toes.
Then we're going to scan the body sweeping up from your toes to your feet,
Your ankles,
Your calves and shins,
Up to your knees,
Your thighs.
Bring attention to your hips,
Your belly,
Your back,
All the way up to your chest and shoulders.
Let the tension flow down your arms,
All the way to the fingers.
And then back up to your neck,
Your head,
Your face,
Up to the crown of your head.
Lie on your mattress.
Feel how it supports you.
Now bring your full attention to your belly,
To a point in your belly just below the belly button.
If you like you can put a hand there,
Or maybe two,
But you don't have to.
If you're lying comfortably just stay like that.
And notice how your belly rises when the air flows into your body.
And how it comes back when the air flies out of your body.
And we're going to count every breath as it comes.
You breathe normally,
Naturally,
But you count your breath coming in and your breath coming out.
We're going to count every breath up to ten,
And when we reach ten we go back to one.
As we breathe in we count one.
As we breathe out we count two.
As we breathe in we count three.
As we breathe out we count four.
We continue to count until we reach ten and then we begin counting again at one.
And if you can't pass ten it's okay.
If you get lost in thought it's also okay.
If you lose the count there's no problem.
Just when you notice it,
Go back to your breath and start counting again from one.
There is no way to do it wrong.
You're always doing it right.
Just count your breath and if you notice that you're not counting again,
Just start over.
It doesn't matter if you never get to ten,
That's okay.
As we breathe in we count one.
As we breathe out we count two.
As we breathe in we count three.
As we breathe out we count four.
Continue to count your breath.
Allow the breath to flow naturally as it is.
Count your breath as it is.
Count each breath up to ten and then begin again.
If you lose count or you get lost in thought,
That's okay.
Just start again counting your breath at one.
Now you continue to count your breath and let yourself slowly drift off into a delicious sleep.
I will say goodbye for now and wish you a really good sleep.
Good night.
